Name: Playbook - Richie Van Houten - W3/D4
Uploaded: 2023-07-21T09:41:35.118Z
Duration: 45 min
Description: W3/D4

EMays

Conditioning Day

Building off our conditioning day3 week 1 but adding an extra round.

Jump Rope

Every Minute on the Minute

Assault bike -10 Cals
Skier - 10 Cals
Rower - 10 Cals 
Push Ups - 20
Crunches - 30

Try and finish each within 30-40 seconds. So you have close to 30 seconds to rest before next minute and excerise.

10 Calories 
Should try and finish around 30 seconds. Giving you 30 seconds rest till next exercise. 

All Out.

Assault Bike

10 Calories - All Out 

Faster your done the more rest you get

Skier

Rower

Push Ups

Crunches

EMOM - 4 Rounds

Hands behind your head
Shoulders off the ground 
Knees bent over your waist
Extend one leg straight
Twist same side elbow across the body to bent knee 

Repeat

Bicycle Crunches AH

Crunch tight together
Shoulders off the mat
Focus on driving lower back down. 

Now holding this position
Extend your arms over head and your legs straight 

Hold 40 seconds

Hollow Body Hold AH

Laying flat on your back
Arms at your side
Raise your shoulders off the mat
Driving your lower back through the mat 
Raise your legs 
Flutter kick non stop

Flutter Kicks

Core Finisher

W3/D4

Jacquelyn

Salem

Great workout getting me into boxing more and more

James

W1 / D1

Parks

Xavier

Didn’t quite get to the 3 mile mark but it’s a work in progress everything else was good thanks

Tommy

W1/D2

😁😁😁 good workout there. This will probably make you laugh. I couldn't get access to a rowing machine. So I had to use my sons marvel skateboard and a resistance band....

Nice1. Thank you

Anonymous

W1/D3

Kyle

That’s not how you do a roll, if you don’t know boxing fundamentals then don’t try to teach them sir.

Jack

W1/D4

Good workout would be great if there was some Tabata functionality to the time for the 30 on 30 active rest.

Basti

W1/D5

W1/D6

Really like the pull and step in Jab cross

Julie

Great start to the week! Adding some assault bikes to it!! 👊🏾

W2/D1

Excellent program! Definitely noticing the change in punching ability and stamina!

good stuff. hope he puts out some kickboxing content

Peter

W2/D2

Wasn't able to get the double jump down 😩. Tough to do. Really need some practice

Sebastian

W2/D3

Seeing the development and the punches are flowing faster along with much better movements! Pull-ups were a beast to finish but pushed through!

W3/D4

Community

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